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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rockman

In the 7 days ending Mar 11, 2016:

activity # timemileskm+m
  mapping1 1:04:00 0.75(1:25:50) 1.2(53:20) 20
  parkrun volunteer1 1:00:00 0.93(1:04:22) 1.5(40:00)
  orienteering1 42:37 1.27(33:27) 2.05(20:47) 70
  rower1 20:00
  Elliptical1 20:00
  walking1 15:30 0.53(29:21) 0.85(18:14)
  exercise bike1 15:00
  cartography1 2:00
  Total6 3:59:07 3.48 5.6 90
  [1-5]4 2:57:07
averages - weight:78.8kg

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Friday Mar 11, 2016 #

9 AM

rower (PF) 10:00 [3]
weight:79kg

95watts, 32rating

rower (PF) 10:00 [2]

70watts, 28 rating

Elliptical (PF) 10:00 [3]

L5, 50rpm (11min/km nominal)

Elliptical (PF) 10:00 [2]
ahr:105

L3, 40rpm
10 AM

exercise bike (PF) 10:00 [3]

L5, 65 rpm, 95watts

exercise bike warm up/down (PF) 5:00 [2]

L3, 50rpm

Wednesday Mar 9, 2016 #

Event: Newcastle Night Champs
 

cartography (downloads) 2:00 [0] ***

schoolmaps for Lyn

Tuesday Mar 8, 2016 #

Note
weight:78.4kg (rest day)

trip to Sydney with tinytoes to admire our first grandchild - Astrid took in all of the adoration without comment - one-day-old babies learn fast.

Monday Mar 7, 2016 #

walking 15:30 [1] 0.85 km (18:14 / km)
shoes: hikingpoles

down hill to Henry Park

mapping (HenryPark) 1:04:00 [1] ** 1.2 km (53:20 / km) +20m 49:14 / km
shoes: hikingpoles

completing field work on Henry Park map - "pocket park" at the end of the street, for tinytoes to use with local Cubs group.
- has plenty of features for such a small inner-city park - 6m high cliff, patches of bare rock, complete range of vegetation colours, a couple of buildings, contour features

Sunday Mar 6, 2016 #

Event: Newcastle Park Series 2016 Final
 

orienteering race (Park Tour final) 42:37 [4] *** 2.05 km (20:47 / km) +70m 17:45 / km
weight:79.3kg shoes: HH2+crutches

Park tour final at Dudley Public School and surrounding Reserve & park - Short course (nom1.9km)

original control 1 on course deleted because of new temp OOB - asbestos found in that area during week

hard work up and down hills and stairs - really had to give max effort

route.

GPS.


Short - Splits

Saturday Mar 5, 2016 #

parkrun volunteer (newy photorapher) 1:00:00 [0] 1.5 km (40:00 / km)
weight:78.6kg

camera ran hot today - 750 shots, editted down to 490 images for 520 runners - not happy with all images, but post them anyway as there is not an opportunity to retake, just practice for next time.

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